Professional Documents
Culture Documents
Dale Avers PT, DPT, PhD;1 Marybeth Brown, PT, PhD, FAPTA, FACSM2
1
Exercise to remediate impaired endurance, joint dysfunction, and impaired mobility is a mainstay of physical therapy
practice for older adults.1 Common modes of exercise include
aerobic, strengthening, and balance/flexibility programs. In
the past 20 years, much has been learned about the benefits
of strengthening.2-5 Muscle weakness, termed sarcopenia6
and dynapenia7, is a normal age-related phenomenon, occurring at a rate of 1% to 5% annually from the age of 30.8 This
rate means that given typical patterns of physical activity, a
70-year-old woman could have 50% to 70% less strength than
she had at age 30. The rate of strength decline is dependent
on age and physical activity. Those who are physically inactive lose muscle mass and strength more quickly than active
individuals who participate in strength training.9 After the age
of 60, power decreases even more rapidly at a rate of 3% to
5% annually, affecting the ability to move and react quickly.10
Diminished power and strength affect function and can be
a leading cause of nursing home admission and falls, further
reinforcing sedentary habits.9,11 The vicious cycle of inactivity
and diminished power and strength in turn promote further
weakness and loss of power causing further functional disability. Critical to keeping older adults independent in the community and avoiding nursing home placement is breaking this
cycle of decreased muscle mass/strength/power, inactivity, and
functional decline. Therefore, effective strengthening practices
must be employed by physical therapy personnel to maintain
the highest level of function and achieve optimal aging.
Exercise Prescription
Muscle Strength
The American Academy of Sports Medicine, the American
Geriatrics Society, the Section on Geriatrics of the American
Physical Therapy Association, and others have recommended
the use of a 60% or higher of a 1RM strength stimulus to improve strength and function, even for those with pathology such
as osteoarthritis or congestive heart failure.13,15-17 While the exact
dosage in terms of intensity, sets, repetitions, and frequency has
not been fully determined, solid evidence is available to physical
therapists caring for aging adults.18
Intensity
Sixty percent of a 1-RM is the minimal overload necessary for muscle adaptation in untrained individuals, including
older adults.19 This threshold can be determined using the rate
of perceived exertion scale (Table 1) or the maximum number
of repetitions the person can perform. The maximum number
of repetitions occurs when exercising muscle fatigues, almost
reaching failure as indicated by deteriorating form and inability
to complete full range during the last 1 to 2 repetitions. Muscle
fatigue just before failure indicates a maximal level of exertion
and should be achieved for optimal strengthening to occur.13 A
60% threshold equates to 15 repetitions and a rate of perceived
exertion (RPE) of 12-13. Greater strength effects are achieved
Table 1. Rate of Perceived Exertion
Modified
Scale
Percent
Effort
20%
30%
40%
50%
10
55%
11
60%
12
65%
13
70%
14
75%
15
80%
16
85%
17
90%
18
95%
19
100%
10
20
Exhaustion
148
Ordinal
Scale1
Perceived
Work Load
Very, very
light
Very light
Fairly light
Talk Test
At Rest
Gentle walking
or strolling
Steady pace, not
breathless
Moderately
hard
Brisk walking,
able to carry on a
conversation
Hard
Very brisk
walking, must
take a breath
between 4-5
words
Very hard
Very, very
hard
Unable to talk
and keep pace
Desired
Baseline
% of
1-RM
Desired
Baseline
Load
(in pounds)
Repetitions
1-RM
100
1-RM
100
2-RM
95
2-RM
95
3-RM
93
3-RM
93
4-RM
90
4-RM
90
5-RM
87
5-RM
87
6-RM
85
6-RM
85
7-RM
83
7-RM
83
8-RM
80
8-RM
80
9-RM
77
9-RM
77
10-RM
75
10-RM
75
10
RM = repetition maximum
Table 2c. Appropriate Loads (in pounds) for a Variety of 1-RM Values
1-RM
2-RM
3-RM
4-RM
5-RM
6-RM
7-RM
8-RM
9-RM
10-RM
10
10
20
19
19
18
17
17
17
16
15
15
30
29
29
27
26
26
25
24
23
23
50
48
47
45
44
43
42
40
39
38
70
67
65
63
61
60
58
56
54
53
120
115
112
108
105
103
100
96
93
91
150
143
140
135
131
128
125
120
116
113
Example: If a 78-year old man can leg press 120 pounds (1-RM) and the desired training intensity is 60% of 1-RM for the first two weeks of exercise, his maximum load would be .60 x 120= 72 lbs. One repetition of this
load would be appropriate to lift for 60% of 1-RM. If ten repetitions are desired, the load would be 60 pounds.
Table 3. Example of Exercise Schema to Incorporate Appropriate Intensity and Rest in the Inpatient Environment
Exercise:
Monday
Tuesday
Wednesday
Thursday
Friday
Strengthening
High Intensity
Dorsiflexors
Quadriceps
Gluteus maximus
Gluteus medius
Gastrocnemius
Abdominals
Erector spinae
Dorsiflexors
Quadriceps
Gluteus maximus
Gluteus medius
Gastrocnemius
Abdominals
Erector spinae
Measure 10-RM or RPE
Dorsiflexors
Quadriceps
Gluteus maximus
Gluteus medius
Gastrocnemius
Measure 10-RM or RPE
Gait tolerance
Measure endurance
(i.e. 6MWT)
Gait tolerance
Postural Control
& Balance
Static balance
Dynamic Balance
Stability Ball
Dynamic gait:
Head turning, obstacle
course, uneven and
compliant surfaces
Static balance
Dynamic Balance
Stability Ball
Measure Balance (i.e.
BBS)
Dynamic gait:
Head turning, obstacle
course, uneven and
compliant surfaces
Static balance
Dynamic Balance
Stability Ball
Task-specific
Activity
High Intensity
Reaching, squatting,
bending, lifting,
rotation, etc; timed or
weighted
Reaching, squatting,
bending, lifting, rotation,
etc; timed or weighted
Endurance
Ambulation
(Footnotes)
1 Adapted from Borg Perceived Level of Exertion
Muscle Power
The ability to accelerate and to move quickly is an important
component of muscle performance that is often compromised
in older adults.27 Adequate power is necessary to cross the street,
to climb stairs, and to quickly rise from a chair. Diminished abil150
Injury
Many authors have demonstrated the safety of high intensity exercise.5,35,36 However, some authors have suggested that the
potential for injury indicates the need for supervision by trained
personnel.37,38 It is our opinion that using high intensity resistance
requires one-on-one supervision to observe form and muscle fatigue. Additionally, adverse cardiac events have not been reported
in patients undergoing high intensity training.39-41 In fact, cardiac benefits are more likely to occur. For example, Martel et al
reported decreases in blood pressure in older adults with high
normal blood pressures after performing high intensity exercise
training.42 Delayed onset muscle soreness (DOMS) is a common
effect of high intensity strength training and should be expected.
The therapist can minimize the effects of DOMS by preparing
the patient/client for its effect, specifically identifying the location of the expected muscle soreness and differentiating muscle
soreness from joint pain. Encouraging the patient/client to move
through the DOMS will reduce the duration of DOMS.
Clinical Significance
Muscle weakness is related to decreased physical function
and falls and is a compelling reason for physical therapy intervention. However, inadequate resistance is too often seen in the
clinic where 2lb weights are commonly used and an arbitrary
number of repetitions to perform is given, without a quantitative baseline assessment of strength. Strengthening without rationale or adequate stimulus is tantamount to malpractice.
SUMMARY
The aim of this White Paper was to review the current recommendations for strength training of older adults, to promote
physical therapist best practice and achieve optimal functional
outcomes. A secondary intent was to encourage prospective researchers to use published guidelines to establish an adequate
strength stimulus for patients in their research, rather than perpetuating usual or traditional care.
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Progression
It has been our experience that older adults, who are inexperienced exercisers, rapidly increase their ability to progress
to successively higher loads, especially on isotonic machines.
Therefore it is necessary to continually reassess the patient/clients baseline strength to assure an adequate strengthening stimulus. Progression can be accomplished in several ways. Repetitions can be increased to the desired intensity or the resistive
load is increased and the repetitions decreased. For example,
when the patient/client can move the initial load more than 12
to 15 repetitions, the load should be increased 2% to 10% and
Journal of Geriatric Physical Therapy Vol. 32;4:09
151
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